Whether weight loss is your goal, we’re ready to help you decide whether you’ve thought about the power of protein and whether protein supplements can help you achieve your goals.

We get it; time is tight and quick fixes, like a protein supplement, are easy, convenient, and when you’re ready. But are they really necessary? We will help you answer this question in this piece.

What is protein?

Protein is one of the three macronutrients (along with carbohydrates and fats) that are essential for the body to function properly.1). Protein is involved in every cell in your body! Aiding muscle growth may be its claim to fame, but protein also plays a key role in hormone regulation and the enzymes that control your metabolism and more (2).

Protein is found in many forms in whole foods. If you follow a diet with a variety of whole foods, your protein needs will be met only through your food. After all, protein is found in both animal and plant-based foods, from chicken and lean beef to eggs and cheese and beans, nuts and seeds (3).

But, if you have specific health goals, like gaining muscle or losing weight, adding protein supplements can help.

Fun fact: MyFitnessPal US users looking to lose weight get 24% of their calories from protein.

Natural sources of protein: Can you get enough from food?

Despite the strong protein trend, most Americans meet their dietary needs from a variety of protein sources (2, 4). Many foods you eat contain some protein (3).

Traditional whole-food protein sources like chicken, lean beef, and dairy may come to mind, but that doesn’t mean you can’t meet your protein needs. a primarily plant-based diet (3).

Here’s a quick review of natural protein sources (3):

Animal-based proteins (3):

• Lean meats: chicken, pork, turkey, beef, lamb
• Dairy products: cheese, milk, yogurt, cottage cheese
• The eggs

Plant-based proteins (3):

• Beans and lentils
• Nuts and seeds
• Whole grains
• Nutritional yeast
• Soy foods: tofu, tempeh and edamame

The beauty of including a variety of whole-food protein sources to meet your goals is that they also provide essential nutrients (3). While plant protein options tend to be higher in dietary fiber, an important nutrient that most Americans don’t eat enough of, animal-based protein sources often provide more minerals, such as iron, choline, and zinc.3, 7).

This does not mean that one is better than the other. Instead, think of it as an invitation to eat a variety of protein options in your diet. This will help you balance your total nutrient needs for the day based on the protein choices you make.

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About experts:

Liz Shaw MS, RDN, CPT is a nutrition expert, four-time cookbook author, freelance writer, and early childhood nutrition pioneer in the field of fertility nutrition. He is the president and owner of a US-based nutrition communications and consulting firm.

Emily Sullivan, RD She is the food data curator for MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at Ohio State University and her culinary arts degree at Johnson and Wales University.

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How Much Protein Do You Really Need?

Protein needs are individual, meaning your specific age, gender, fitness level and lifestyle come into play (3). With that in mind, protein intake recommendations, the Recommended Dietary Allowance or RDA for short, cover the essential needs of a healthy person to prevent muscle loss (5).

On average, most adults need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Note that this does not take into account your workouts.

RDA for protein based on gender and age (5)

For men

• 14-18 years: 52 g/kg body weight per day
• Over 18 years: 56 g/kg body weight per day

For women

• 14-18 years: 46 g/kg body weight per day
• Over 18 years: 46 g/kg body weight per day

Remember, these intervals do not factor into specific exercise or weight goals. The recommended amount of dietary protein for exercising individuals is closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram/pound) (8). Someone who weighs 150 pounds probably needs 95 to 136 grams of protein a day if they work out.

If math isn’t your thing, don’t worry. Take a look MyFitnessPal Macro Calculator to get a better idea of ​​what your personal protein goals might be. The app will automatically give you a protein recommendation when you complete registration based on your age, gender, goal and activity level.

Protein Supplements for Muscle Building: Do They Help?

Protein provides support for whole-body health (2). First, protein helps muscle recovery after a workout (9). This helps repair and rebuild muscles, promoting lean muscle growth (9).

But, that’s not what good protein is all about. It is also essential for wound healing and surgery recovery (10). Although post-operative recovery would be closely regulated by your medical team, when it comes to your resistance training, protein recommendations are usually expressed as a lower range (8).

For example, getting 0.25 grams of protein/kilogram of body weight immediately after a strength training session, which is about 20 to 40 grams of protein, helps optimize performance and recovery (8).

Simple protein-rich foods can easily add to that amount. For example, a 150-pound woman needs about 17 grams of protein after a workout, and you can get that from 1 cup of Greek yogurt or an egg omelet made with 2 large eggs and 2 large egg whites (11, 12, 13).

Most sports nutritionists recommend getting a quality protein source within the first 30 to 60 minutes after your workout (8). Whole-food protein sources, like that Greek yogurt, aren’t always as convenient when exercising on the go. That’s where protein supplements It can come into play and help your muscle growth when you’re pressed for time.

The market for protein supplements is growing dust, the bars, shakesand also store-bought chips. It’s important to do your homework and choose brands based on the quality of the ingredients and how well the body supports them. For example, some sugar substitutes used in protein supplements can cause stomach problems.

Protein Supplements for Weight Loss: Are They Effective?

Protein increases satiety, also known as the fullness factor. This means that when you eat enough protein at meals and snacks, you eat less. A high-protein diet can aid in fat loss while maintaining fat-free mass on a low-calorie diet (14).

Protein supplements for weight loss, such as shakes and bars, which are often high in protein, can be useful. They are dense and calorie controlled options. But, it is important to read the ingredients. Some brands are high in added sugar and/or oil, adding calories but little solid nutrition. Over time, this can make your weight loss goal more difficult (14). Consider adding one of these 9 dietitian-reviewed protein bars to your shopping cart.

But alone Sticking to high protein bars won’t give you the long-term results you’re hoping for. Choose a variety of whole foods, such as lean meats or beans, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only when necessary (3).

On average, MyFitnessPal Users in the United States with a weight loss goal consume approximately 24% of their calories from protein. Since one gram of protein contains 4 calories, a member who eats 1400 calories a day for weight loss purposes consumes an average of 83 grams of protein.

Too Much of a Good Thing: Can Protein Supplements Be Harmful?

While protein is essential, too much isn’t the best for your health either (15).

Eating too much protein can affect metabolism and gut comfort, especially when combined with an unbalanced diet (15). In this case, eating too much protein from processed foods, such as protein supplements like bars and chips, can cause you to exceed your calorie goal for the day.

Also, eating too much animal protein can cause kidney stones in some people, a serious condition that can land us in the hospital (15).

And then there’s the elephant in the room: saturated fat and heart health. Saturated fat in some protein sources may increase the risk of cardiovascular problems and colon cancer (15).

When it comes to protein supplements, many products are often manufactured with sugar alternatives, such as non-nutritive sweeteners like sucralose. These sugar alternatives have a huge impact on gut health. They can cause some side effects such as digestive discomfort, bloating, constipation and diarrhea (16).

If you’re wondering how much protein is actually “too much,” catch yourself this deep dive. 

Final Thoughts: Do you need protein supplements for your goals?

Most American adults are meeting their recommended protein needs through a balanced diet, making protein supplements unnecessary (2, 4). That being said, they are all unique.

People who exercise regularly and have muscle growth or weight loss goals may benefit from some protein supplements (8). After all, it provides a quick source of nutrition after a workout.

Note that these supplements should be used to enhance protein intake, not to routinely replace whole-food protein sources. Not all protein supplements are created equal, so choose the brand that works best with your personal health goals and that you can tolerate best (you don’t want to feel bloated your entire workout!)

Start using it today MyFitnessPal to track your current protein intake. This will help you gauge whether a protein supplement will help you reach your fitness and weight loss goals faster.

The mail Protein Supplements: Do You Need Them? appeared in the first MyFitnessPal Blog.

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